Strength Unleashed with Sheena

Strength Unleashed with Sheena At Strength Unleashed, we empower individuals to find balance, build confidence, and achieve their goals.

Our mission is to guide each person on a journey of growth, resilience, and self-discovery, unlocking their full potential both inside and out.

🏃‍♀️ STRONG LEGS, FAST FEETWant to become a stronger runner?Run.But also build the muscles that help carry you through t...
08/19/2026

🏃‍♀️ STRONG LEGS, FAST FEET

Want to become a stronger runner?

Run.

But also build the muscles that help carry you through the miles.

This workout combines running with two simple movements that runners can seriously benefit from: reverse lunges for single leg strength and calf raises for stronger lower legs.

Here’s the workout:

Run 400m

20 Reverse Lunges total
20 Calf Raises

Run 400m

16 Reverse Lunges
16 Calf Raises

Run 400m

12 Reverse Lunges
12 Calf Raises

Run 400m

8 Reverse Lunges
8 Calf Raises

Run 400m

4 Reverse Lunges
4 Calf Raises

Do this workout for time and see if you can beat your time next time you try it. But don't short change your reps, make sure you have full range of motion and nice clean form.

Move with control on the lunges, get a full range of motion on the calf raises, and keep your runs steady and strong.

🔥 Save this for your next track day.
❤️ Give it some love if you want more runner specific workouts.
👇 Then come back and tell me how you did.

08/18/2026

This girl is a rockstar!!! THIS is why I love strength training!! Does everyone need to be capable of a pull-up… probably not, but there is something freaking awesome and powerful about watching yourself become capable of something you once couldn’t do.

She’s been rocking the unassisted pull-ups for a couple of weeks and I finally caught it on video. No band, no assistance just HER strong, badass muscles pulling her!!! She’s worked hard to get here and I couldn’t be more proud!!!

I never get tired of this part as a coach! It is amazing to watch that moment when someone realize their own strength, or hits a new PR!!!

Confidence comes from doing things, not someone telling you that you’re amazing but by showing up, putting in the work, and seeing the results!!! Every workout, every rep, every time you show up when you don’t feel like it; it all adds up and builds a strong capable body. Doing those hard things over and over builds not just your body but your confidence too!!

This is why strong over skinny wins all day!!! Let’s build strong capable bodies!!! Show Mariah some love in the comments! She’s worked hard for this!!!

I will be happy when.... I get to my goal weight, have more money, get the promotion, when the kids need me less, when m...
08/18/2026

I will be happy when.... I get to my goal weight, have more money, get the promotion, when the kids need me less, when my body feels like mine again, when I find my motivation....

We are really good at giving happiness a destination... So I am curious... Finish the sentence without overthinking it.

No judgement or fixing it what popped into your mind first?

Mine... I will be happy when its a little cooler. (it was so hot yesterday)

I used to live and die by the number on the scale. Up at all and I felt like I failed, down and I was ready to celebrat...
08/17/2026

I used to live and die by the number on the scale. Up at all and I felt like I failed, down and I was ready to celebrate, not a great way to live.

The scale is your relationship with gravity, and a gain or loss can be so many different things. The scale doesn't know if you ate more sodium, lifted heavy, started your period, drank more water, ate more carbs, or haven't p**ped in a few days! It only knows gravity.

That number you see is not a direct measurement of body fat.

Your body weight includes many factors including:
Water
Water weight in your body can shift from hydration level, sodium, stress, hormones, heat, travel, and a million other things.

Food volume
Food has actual weight while it is moving through your digestive system. That is not fat gain. And when you finally p**p it out it is also not fat loss.

Stored carbs
Your body stores carbs as glycogen, and glycogen holds water. Eat more carbs than usual and the scale may jump. You didn't gain fat, you retained some added water.

Inflammation
A hard workout can cause temporary inflammation and water retention while your muscles recover.

Muscle
Muscle has weight too. If you are getting stronger and building muscle, the scale does not share that. Muscle is denser than fat so if you are replacing fat with muscle you might weigh the same but actually be smaller!

Fat
Yes, body fat is part of your total weight. It is just not the ONLY thing being measured.

So each weigh in gives you a tiny sliver of the picture. If weight loss is the goal watch for trends, the fit of your clothes, strength, energy and habits. If progress is important, watch your body fat%, waist & hip measurements, progress pics too.

Look at the whole picture before you decide that you aren't making progress.

Fat loss doesn't typically happen overnight.

Most of all please remember your worth as a person is not defined by your size or the number on the scale. Yes be healthy and work towards a healthy weight range, however being thin doesn't give you value. Who you are as a person and how you show up in the world is where your value lies.

Save this for the next time the scale tries to ruin your day.

My sister in law taught me this little trick and OMG… I’m obsessed. 😂🍋You make Jell O like normal with 1 cup hot water, ...
08/16/2026

My sister in law taught me this little trick and OMG… I’m obsessed. 😂🍋

You make Jell O like normal with 1 cup hot water, but instead of adding the cold water, whisk in 1 cup of Greek yogurt.

That’s it.

Stick it in the fridge, let it set, and you end up with this creamy, tangy, ridiculously yummy little treat.

You can use any flavor, but lemon is absolutely my favorite. SO GOOD.

And bonus… the Greek yogurt sneaks in a little extra protein too. We love a dessert that can multitask. 😂

Perfect when you want something sweet, cold, easy, and satisfying.

Who’s trying this one? And what flavor are you making first?

Confession.... I am a recovering extreme planner. I love having a plan for everything. I have learned over the years t...
08/16/2026

Confession.... I am a recovering extreme planner. I love having a plan for everything. I have learned over the years that I need to be flexible sometimes and that my extreme planning actually needs to have a purpose. That being said sometimes before we start planning everything that needs to get done this week, it helps to answer one question:

What is one thing that would make this coming week feel better?

Not more productive or impressive, but better in your soul.

Maybe it is getting to bed earlier.
Going for a walk.
Meal planning or prepping.
Calling a friend.
Having one night with absolutely nothing scheduled.
Getting back to your workouts.
Asking for help.
Drinking more water.
Setting one boundary.
Planning something fun.

Sometimes we are so busy trying to do more that we forget to ask what would actually make life feel better.

So tell me:

What is one thing that would make this week feel better for you?

Drop it below. Your answer might also help someone else realize what they need too.

Did you know today is national relaxation day? The holiday we all really desperately need permission to celebrate.... a...
08/15/2026

Did you know today is national relaxation day? The holiday we all really desperately need permission to celebrate.... at least I know I do.

I struggle with feeling like rest is something that I need to earn, it's a work in progress. I have actually come a long way over the years, but it's been tough. I am always looking to finish the work, for some it is clean the house, make sure you get the workout done, take care of everyone and everything, get the to-do list completed first. Then you can relax, maybe as long as no one needs anything.

NOPE. Rest and relaxation is not a reward for all the things you got done as you ran yourself into the ground! It is part of a healthy lifestyle.

Relaxation can look so many different ways for different people but it can be, sitting outside to enjoy your coffee for a quiet moment in the morning, taking a slow walk to nowhere with nowhere to be, reading a book, floating in the lake, taking a nap, sitting in a nice bath, laughing with people you love, turning off your phone and disconnecting for a moment. Your nervous system needs these moments where it can recognize that you are safe and nothing needs to be done or fixed right now.

If that slow down makes you uncomfortable, that might be exactly why you need more practice with it. So, since it is national relaxation day I have one assignment for you today! DO SOMETHING THAT FEELS GOOD WITHOUT NEEDING TO ACCOMPLISH ANYTHING!

What does relaxation look like for you?

08/14/2026

Sometimes we think that healthy only counts if it looks like a workout, or a salad, or a gallon water jug and a perfectly planned routine. I’ve definitely been lost in the obsession of all things healthy, and nothing else.

But healthy also looks like lake days, family time, Harry Potter nights, reading books, going shopping, laughing till your cheeks and abs hurt, getting outside, spending time with our pets, making memories, resting, playing, living!

Yes, I care about health, strength, fitness, nutrition, and taking care of your body

I also care about building a life you enjoy living because what’s the point of getting healthy if you’re too rigid, too exhausted, and or too busy trying to be perfect to actually enjoy your life

Health is not just about discipline. It’s also about joy, connection, adventure, peace, and fun.

Health also looks like this, and that matters just as much.

What is something in your life that makes you feel healthy that has nothing to do with food or exercise?

Yes, we lift weights and do a little cardio.We also lose count, complain dramatically, laugh a lot, and occasionally for...
08/13/2026

Yes, we lift weights and do a little cardio.

We also lose count, complain dramatically, laugh a lot, and occasionally forget which side we already trained.

For me, that is part of the magic.

Because this is about so much more than exercise.

It is about showing up.
It is about getting stronger.
It is about doing hard things with people who cheer you on.
It is about building confidence, community, and a life that feels better to live.

Around here, we work hard, but we also laugh hard.

You do not have to be in shape before you join us.
You do not have to know what you are doing.
You do not have to “get fit first.”

You just have to be willing to start. Want to try a free class, comment "CLASS" and we will find a time to have you drop in and give it a test drive before you commit.

September class sign-up is officially open now through August 25.

If you have been thinking about joining, this is your sign.

Come lift with us.
Come laugh with us.
Come build your strength with us.

You do not have to be in shape before you join us.

Class size is 3-8 people, cost is $10/class when you sign up and pay in advance with a minimum of 5 classes within the month. Classes are offered typically M-F at 6AM and 9AM.

II have struggled with recovery, and recovery is where so much of the magic happens. If you are not recovering well, it ...
08/12/2026

II have struggled with recovery, and recovery is where so much of the magic happens. If you are not recovering well, it can slow your progress and, frankly, make you feel like s**t.

Over the years I have collected so many gadgets that I could probably be confused with a small recovery clinic.

One we bought for my son, on the recommendation of his functional neurologist, was a vagus nerve stimulator from Hoolest. I thought, sweet, maybe this will help me too. (I am not a rep or affiliate.)

I am always interested in anything that might help with stress, recovery, sleep, and getting my nervous system to stop acting like we are being chased by a bear when I am literally sitting on the couch.

Here is my completely unscientific Sheena rating:

COMFORT: 8/10
Easy to use. It does have a little zing, but you can adjust it to your comfort level.

CONVENIENCE: 9/10
Small, portable, and I can use it for a few minutes and move on with my life.

COST: 4/10
Definitely not something everyone needs. It is currently on sale for $159 and regularly $199.

ACTUAL BENEFIT: 7/10
I do feel calmer after using it sometimes, I think it helps me sleep better, and I like having it in my recovery toolbox.

But I am not going to tell you it magically fixed my stress, sleep, hormones, inflammation, metabolism, marriage, taxes, and childhood trauma.

WOULD I BUY IT AGAIN? YES.

This is the most important part though recovery gadgets are tools. Not foundations.

If your sleep is a mess, you never slow down, you are under eating, overtraining, constantly stressed, and running on caffeine and chaos, no gadget is coming to save you.

No one wants to hear this because we all want the quick fix, but before you spend on gadgets, start with the boring stuff:
Sleep.
Walking/gentle movement.
Enough nutritious food.
Water.
Breathing.
Time outside.
Connecting with people you love.

Then add the toys if they actually make your life better.

Overall rating: 7.5/10
Useful? Yes.
Necessary? Nope.
Will I keep using mine? Absolutely.

If you need help figuring out your recovery, reach out. Coaching is not just workouts and macros. Recovery matters too.

What recovery gadget do you want me to test next?

Address

Clinton, UT

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 9am - 5pm

Telephone

+18016106842

Website

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